This ranking cannot tell you whether someone actually absorbs and uses folate well, or whether they have a genetic variant that slows the conversion of one folate form to another. What it does show is where folate lives in food and which items hit the 400 mcg Daily Value in a modest serving.
Folate concentrates in leafy greens, legumes and offal. The ranking stacks foods by their folate density per 100 g; this is not the same as bioavailability, since some plant sources contain folate in forms your body takes up less readily than others.
FDA daily value: 400 mcg
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Showing 3701–3750 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3701 | Mollusks, clam, mixed species, boiled or steamed | Finfish and Shellfish Products | 29.00 mcg | 7% | CNF |
| 3702 | Seeds, sesame flour, low fat | Nuts and Seeds | 29.00 mcg | 7% | CNF |
| 3703 | Seeds, sesame flour, partially defatted | Nuts and Seeds | 29.00 mcg | 7% | CNF |
| 3704 | Beets, harvard, canned, solids and liquid | Vegetables and Vegetable Products | 29.00 mcg | 7% | CNF |
| 3705 | Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil | Vegetables and Vegetable Products | 29.00 mcg | 7% | CNF |
| 3706 | Lettuce, iceberg | Vegetables and Vegetable Products | 29.00 mcg | 7% | CNF |
| 3707 | Corn pudding , homemade | Vegetables and Vegetable Products | 29.00 mcg | 7% | CNF |
| 3708 | Beans, pinto, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 29.00 mcg | 7% | CNF |
| 3709 | Squash, summer, all varieties, raw | Vegetables and Vegetable Products | 29.00 mcg | 7% | CNF |
| 3710 | Vegetables, mixed, frozen, unprepared | Vegetables and Vegetable Products | 29.00 mcg | 7% | CNF |
| 3711 | Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil and animal fat | Vegetables and Vegetable Products | 29.00 mcg | 7% | CNF |
| 3712 | Peas, green, canned, seasoned, solids and liquid | Vegetables and Vegetable Products | 29.00 mcg | 7% | CNF |
| 3713 | Peas, edible-podded (snow peas), boiled, drained | Vegetables and Vegetable Products | 29.00 mcg | 7% | CNF |
| 3714 | Beets, canned, solids and liquid | Vegetables and Vegetable Products | 29.00 mcg | 7% | CNF |
| 3715 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained | Vegetables and Vegetable Products | 29.00 mcg | 7% | CNF |
| 3716 | Cereal, ready to eat, Life Multigrains, Quaker | Breakfast cereals | 29.00 mcg | 7% | CNF |
| 3717 | Cereal, hot, cream of rice, dry | Breakfast cereals | 29.00 mcg | 7% | CNF |
| 3718 | Soup, minestrone, canned, condensed | Soups, Sauces and Gravies | 29.00 mcg | 7% | CNF |
| 3719 | Poultry food products, turkey sticks, breaded, battered, fried | Poultry Products | 29.00 mcg | 7% | CNF |
| 3720 | Chicken, broiler, meat, skin, giblets and neck, roasted | Poultry Products | 29.00 mcg | 7% | CNF |
| 3721 | Orange juice, no pulp, not fortified, not from concentrate, refrigerated | Fruits and Fruit Juices | 28.98 mcg | 7% | USDA_FF |
| 3722 | Peppers, serrano, seeded, raw | Vegetables and Vegetable Products | 28.23 mcg | 7% | USDA_FF |
| 3723 | Veal, leg (top round), separable lean only, cooked, pan-fried, breaded | Lamb, Veal, and Game Products | 28.00 mcg | 7% | USDA_SR |
| 3724 | Strudel, apple | Baked Products | 28.00 mcg | 7% | USDA_SR |
| 3725 | Snack, Mixed Berry Bar | Snacks | 28.00 mcg | 7% | USDA_SR |
| 3726 | Lamb, variety meats and by-products, kidneys, raw | Lamb, Veal, and Game Products | 28.00 mcg | 7% | USDA_SR |
| 3727 | Beans, kidney, red, mature seeds, canned, drained solids | Legumes and Legume Products | 28.00 mcg | 7% | USDA_SR |
| 3728 | Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed, with iron and fiber | Baby Foods | 28.00 mcg | 7% | USDA_SR |
| 3729 | Babyfood, cereal, high protein, with apple and orange, prepared with whole milk | Baby Foods | 28.00 mcg | 7% | USDA_SR |
| 3730 | Chicken tenders, breaded, frozen, prepared | Meals, Entrees, and Side Dishes | 28.00 mcg | 7% | USDA_SR |
| 3731 | Crackers, whole-wheat, low salt | Baked Products | 28.00 mcg | 7% | USDA_SR |
| 3732 | Crackers, whole-wheat | Baked Products | 28.00 mcg | 7% | USDA_SR |
| 3733 | Cookie, vanilla with caramel, coconut, and chocolate coating | Baked Products | 28.00 mcg | 7% | USDA_SR |
| 3734 | Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt | Breakfast Cereals | 28.00 mcg | 7% | USDA_SR |
| 3735 | Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt | Breakfast Cereals | 28.00 mcg | 7% | USDA_SR |
| 3736 | Spices, chili powder | Spices and Herbs | 28.00 mcg | 7% | USDA_SR |
| 3737 | Babyfood, vegetables, peas, strained | Baby Foods | 28.00 mcg | 7% | USDA_SR |
| 3738 | Candies, REESE's Fast Break, milk chocolate, peanut butter, soft nougats, candy bar | Sweets | 28.00 mcg | 7% | USDA_SR |
| 3739 | Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 28.00 mcg | 7% | USDA_SR |
| 3740 | Mushrooms, portabella, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 28.00 mcg | 7% | USDA_SR |
| 3741 | Potatoes, french fried, all types, salt not added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 28.00 mcg | 7% | USDA_SR |
| 3742 | Potatoes, baked, flesh and skin, with salt | Vegetables and Vegetable Products | 28.00 mcg | 7% | USDA_SR |
| 3743 | Potatoes, baked, flesh and skin, without salt | Vegetables and Vegetable Products | 28.00 mcg | 7% | USDA_SR |
| 3744 | Lima beans, immature seeds, frozen, baby, unprepared | Vegetables and Vegetable Products | 28.00 mcg | 7% | USDA_SR |
| 3745 | CRACKER BARREL, macaroni n' cheese | Restaurant Foods | 28.00 mcg | 7% | USDA_SR |
| 3746 | Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 28.00 mcg | 7% | USDA_SR |
| 3747 | Mushrooms, portabella, raw | Vegetables and Vegetable Products | 28.00 mcg | 7% | USDA_SR |
| 3748 | Restaurant, Italian, cheese ravioli with marinara sauce | Restaurant Foods | 28.00 mcg | 7% | USDA_SR |
| 3749 | Wheat flour, whole-grain, soft wheat | Cereal Grains and Pasta | 28.00 mcg | 7% | USDA_SR |
| 3750 | Seeds, lotus seeds, raw | Nut and Seed Products | 28.00 mcg | 7% | USDA_SR |
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